Mall Cop and Bug EATER Arm Wrestle15 men gathered in the gloom ready for a good ole fashon beatdown.
The Thang’ run to Willams R Davies Park. On the way – COT
Playground work… 3 rounds
Run though the woods…to Track – Jump fence – break up into two groups: FOUR COURNERS ON THE TRACK Repeat 2X
Set #1:
Set #2: same as above but reduce to 10
Indian Run back to Launch at Calvary
Naked Moleskin:
Its the Shoes Money’ Bring your shoes. Fast forward to coffeteria at Starbucks. My shoes busted a small seam and I decided let everyone know.. well Bugeater and Mall Cop both were like, I want those shoes! Some one suggested they arm wrestle for them. So they did! It was neck and neck for about .30 seconds then MC got caught and Bug Eater took advantage. Thats all she wrote! Check out the video.
Sign up for Joe Davis run 2ND weekend in Jan
Christmas Party – Dec 6 – Hard commit by 11/20
Winter gear – COMING SOON! No tights, but some cool hoodies and 1/4 zip all by mudgear.
Peace out.
9 men posted this morning, not all read the pre-blast. Sucks for them. Correction, sucked for all of us!
COT
Mosey to Track:
Sprints:Round 1
Sprints: Round 2
Football Field: Round 1
Football Field: Round 2
Run Stadium Steps
Done
Moleskin:
Man what WAS I thinking with that workout! It was like I really wanted to punish myself for something stupid I did in the late ’80’s
Anyway, it was a major dingleberry fest… not enough time to finish the beat down.. but if you come to #f3TheRock you will get the Merkin count to complete the 500+.
Everyone was stoked to be apart of this workout, in fact StageCoach brought some rope with the intent to ‘hang the Q’ WTF!!
Good to see Double D’s, Baracus and of course our own Mr. New York Marathon (stonecold).
Joker was his typical speedy self, but the Mirkens seem to take a toll after a while, can you say the NEW JOKER EQUALIZER?
We need shoes, so bring them! Times running out, so lets start knocking on neighbors doors and trolling the running clubs 🙂
T-Claps to Smokey, we tried to change his name to flyswatter, because its really a cool name..but he was good sport to take the recommendation! Anyway, lets name someone that name.. because its really a bad ass name.
Man I was honored to see 18 Pax out there at Base Camp this morning, I think we had 8 or 10 the for my last Q out three. Someone said it was because I pre-tweeted out serving Lattes and S’mores but who cares, it was nice to see so many new faces and some old (sorry passport).
No Flag was planted, but YHC came in hot listing to something on Pandora that’s probably outlawed on many south charlotte middle school campuses, but I was ready to dish out some pain today and many men would attest I accomplished my mission.
The Thang’
Mosey to entrance of school
Form two lines for fellowship pace jog to William R Davies Park (1/2 mile away)
Mosey to playground:
Form two lines for fellowship pace jog to back to Base Camp
Hold ¾ wrestling stance for 2 mins while reset of Pax returns, switch to holding a squat 1 min.
DONE.
Naked Mole Skin:
The Thang’
11 men converged upon Stonecrest for a glimpse of my tights. Well since it was 66 degrees all they got was another angry Q workout.
So 12 men set out, we moseyed past the movie theatre, past the drive through window at Wendy’s to avoid the leaf blower guy.
Mosey across Johnson Rd to St. Mathews Catholic Church
Mosey to rock pile, the perfect ‘Rock’ Webb
Mosey back through parking stop at each speed ‘hump’ for 20 Mirkens at each speed ‘hump’ Total Mirken count 100.
Line up and run suicides in front of Movie Theater.
Done.
Naked Mole Skin:
YHC is all recovered from the weekend doubledown at the #SpartanBeastandSuper and ready to Q at the Maul tomorrow morning. So here is a preview of the workout I have scetched out in my head. #Adjustmentsmaybeneeded
Run Stopper
22 men assembled in the Gloom for a little core workout and got more of the same. BURPEES…
The Thang’
Jog into Carmel Middle School, stop along the way for Quite mirkens – at each speed bump. The first set of 25 in cadence was abruptly interrupted by a car, second set was on the sidewalk so no one escaped the pain.
COT in bus lot east of the Campus
SSH x25
Burpees x20 OYO
Imperial walker x25
Burpees x15 OYO
Wide Mirkens x15
Burpees x10 OYO
Mountain climbers x20
Burpees x5 OYO
Prisoner squat x20
Burpees x10 OYO
Diamond Mirkens x10
Burpees x15 OYO Mirkens Something x20
Burpees x20 OYO
Partner up and mosey to football practice field
Gain composure and move as a unit to the rock pile. Grab a respectable size rock. Line up three rows deep facing the Q.
Jack Webb with your rock
1 Mirken, 4 arm raises with rock
2 Mirkens, 8 arm raises with rock
3 Mirkens. 12 arm raises with rock
Continue until 10 Mirkens and 40 arm raises with rock
Wall sits for 1-2 mins – while performing arm raises in cadence x25
Mosey back to cars. Done.
COT – Finish up 5 Burpees to hit the century mark. DONE
Naked Moleskin:
Although a bit foggy from the thunderstorm from the previous evening it was not even funny seeing an FNG hanging out with a very heavy sweatshirt on. I quicky informed him that he would be losing it within the COT.
The Thang’
Slow mosey to Walls
Wall sit for 5 min while performing arm raises in cadence x130
Slow mosey to lower track – four corners.
Perform the following in each corner of the track:
Jumping Squats x25 OYO
Bear Crawl (switch to lunge if need – to second corner.
Mirkens x25 OYO
Partner up – Wheel Barrow around curve – to third corner.
LBC x25 OYO
AUDIBLE – Lunge Walk to fourth corner –
Burpees x25 OYO
Mosey to parking lot to line up for Jack Webb- called it early at 8 mirkens/ 32 arm raises due to failure. Mission Accomplished #SMOKEDARMS
DONE.
Naked Mole Skin:
Excellent morning to enjoy arm failure. I mean its a convergence and without our many bRR brothers so I figured running was a mute point. So I set out with one task in mind total arm failure
The thang
SSH x25
Burpees x20 OYO
Imperial walker x25
Burpees x15 OYO
Wide Mirkens x15
Burpees x10 OYO
Mountain climbers x20
Burpees x5 OYO
Mirkens x15
Burpees x10 OYO
Diamond Mirkens x10
Burpees x15 OYO
Slow prisoner squat x20
Burpees x20 OYO
Mosey to front of church, wall sits for 5 mins – while performing arm raises in cadence x125
Gain composure and move as a unit to the rock pile. Grab a respectable size rock. Line up three rows deep facing the Q.
Jack Webb with your rock
1 Mirken, 4 arm raises with rock
2 Mirkens, 8 arm raises with rock
3 Mirkens. 12 arm raises with rock
Continue until 12 Mirkens and 48 arm raises with rock
Mosey to soccer field pavilion.
3 rounds of following:
25 Jump ups
25 dirkens
25 dips
Clean tables
Mosey to kitty litter
Split group into opposite sides of volleyball court
Bear crawl
Wounded bear crawl
Seal crawl
Duck walk
Lunge
Cap off with a partner wheel barrow
24 men gathered in the parking lot of Stonecrest near the movie ‘house’ for a lil’ DownPainment
The Thang’
• SSH x50
• Burpees x20 OYO
• Imperial Walkers x25
• Burpees x15 OYO
• Wide Mirkens x15
• Burpees x10 OYO
• Mountain Climbers x20
• Burpees x 5 OYO
• Diamond Mirkens x10
• Burpees x10 OYO
• Prisoner Squat x25
• Burpees x15
• LBC x25
• Burpees x20
Number off to 3 for three man grinders man #1 runs 100 yard between #2 and #3, tag #2, #1 performs said exercise while waiting on next tag. Mirkens for 10 Minutes then Squats for 5 minutes.
Partner up Wheelbarrows 100 yards – flap Jack
Repeat 50 yards – Flapjack
Indian Run to start.
Done.
I was floored when I rolled in at 5:29 am to 11 Pax waiting patiently. The last time I led at base camp, the numbers were much smaller, so it was a welcome sight. I noticed that many of the men avoided looking me in the eyes, maybe it was the fact that I was running a bit late, or because they were afraid I would target them personally in the workout. Who knows, all I know is that I laced up and we headed off like scalded dogs (thanks to TR for the use of this term).
The Thang’
Fence Sit – 2 Mins (alternate leg raises)
REVERSE ORDER
Fence Sit – 2 Mins w/ Arm Raises
Partner Up
Form two lines for an Indian Run for 800 Meters.
Mosey to parking lot for a little moderate intensity Jack Webb
Naked Moleskin:
It was a great feeling seeing such a large crowd at base camp this morning. I believe the numbers were a true representation of the level and quality of workouts that Fireman Ed, Smash and Passport have brought to this location, keep up the good work. Hopefully I will be invited back to Que again.
This morning, we had one FNG Cash-Money, he said he loved the workout so rest assured he will be back for more.
Hats off to White Snake. He showed a lot of heat today, and kept on keeping on.